When people think of weight loss, they often think of all the foods they need to take away. And although that may work, at first, the kid inside of us eventually comes out and wants all the things we “can’t” have.
Here’s the truth — to lose weight, you are gonna have to eat less calories than your body burns. BUT, it’s not as little as you think. When you add certain things in, it’s a lot easier to do.
To lose weight effectively (AKA keep it off), shift your focus away from eating LESS and instead to adding MORE of these things:
SLEEP: Sleep deprivation studies show inadequate sleep (less than 7-9 hours per night) can increase ghrelin (your hunger hormone), enhancing your appetite and increasing cravings for sugary foods. A large majority of studies have found that sleep restriction leads to increased caloric consumption, greater than 250 calories per day!
WATER: Our bodies have a hard time differentiating between hunger and thirst. Drink 16 ounces of water before each meal to better manage satiety. Herbal tea and seltzer counts too.
SOUP: Studies show consuming soup before a meal can significantly reduce total meal calorie intake up to 20% compared to having no soup! Best choices include: clear broth and veggies, chunky vegetable soup, or puréed vegetable soup.
SALAD: Similar studies show eating a salad before meals reduces calorie intake by 7-12%! Note, this is only effective if the salad is low in calories and nutrient dense (AKA just lettuce with lots of dressing and cheese doesn’t count). Keep it basic — lettuce, tomatoes, cucumbers & carrots with 1-2 tablespoons of a low calorie dressing.
SOLUBLE FIBER: Fiber in general can help you feel full, but soluble fiber holds more water and increase bulk, making it even more filling. These foods include oatmeal, oat bran, barley, chia/flax seeds, beans, squash, potatoes, pears, apples, citrus fruits, and strawberries.
With Lots Of Healthy Love,
Toni
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